Sumo Dead Lift

  • Stand with your feet wider than hip-width apart. Gently bend your knees and engage your abs.

  • Keeping your back straight from your head to your tailbone, bend forward with the hips in order to strengthen the lower back and hamstrings. Stop when your flexibility permits (do not round your back) and return to starting position.

  • Dumbbells, barbell, medicine ball, or kettleball.

  • Hamstrings  Lower Back 

  • Lower Legs 

  • Erector spinae, Biceps femoris, Semitendinosus, Semimembranosus, Gluteus maximus, Adductor magnus

  • TIP: Warm up and gently stretch your hamstrings before doing this exercise.


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